Glossary · Racing
Negative split
A negative split is finishing the second half of a race or workout faster than the first half. It's the opposite of going out too fast and fading, and many records have been set with even or slightly negative splits.
Why it works
Starting slightly conservatively keeps you below the effort that builds fatigue quickly, so you have energy left for the second half. Going out too fast costs more time late in the race than it gains early.
How to pace one
Start a few seconds per kilometre slower than goal pace for the opening section, settle into goal pace in the middle and push only in the final quarter. Practise it in long runs and tempo sessions so it feels natural on race day.